Sorry to hear about your son. No other injury, such as concussion?
Sorry to hear about #2 son, that’s not the way to start the week. Hope he’s doing ok and heals fast.
Hope your boy’s OK.
How’s the diet going?, shredded yet?
Well, the little guy is a champ. He’s got his new shiny white cast and actually wanted to go back to school this afternoon to show it off. Weirdo!
I’d like to ask all of your opinions on the workout plan I’ve got below. It’s a modifided 531 program. I’m following the advice of Fellow muscle-head ddot, following each of the “big lifts” with high-rep hypertrophy accessory lifts. The goal is strength gain with more of a bodybulider’s edge.
Day One - MP & shoulders
Military Press - 531
A1 db shrugs - 4x8
A2 side laterals - 4x8
Decline pushups - 35 reps (as few sets as possible)
B1 machine shoulder press - 3x12
B2 weighted crunches - 3x12
Day 2 - DL & back
Deadlift - 531
A1 DB rows - 4x8
A2 good mornings - 4x8
pullups - 35 reps (as few sets as possible)
B1 rollouts - 3x10
B2 db curls - 3x10
Day 3 - BP & chest
Bench Press - 531
A1 Incline db press -4x8
A2 shrugs - 4x8
Crossovers - 3x12
B1 Flat flyes - 3x10
B2 side planks - 3XALAP
Day 4 - SQ & legs
Squat - 531
A1 Leg extensions - 4x8
A2 Hamstring curls - 4x8
Reverse curls - 3x12
B1 stiff legged deadlifts - 3x10
B2 leg press - 3x10
Pick this apart! I appreciate any thoughts around exercise selection, volume, balance, etc. I’m trying to address my weaks points: upper chest, traps, grip. If I find I have time, I’ll add in some more direct arm work, or maybe some farmer carries.
^ Looks good to me man, you sticking to 4 days a week? Any cardio or you putting on size right now?
My Pc was down so i wasn’t able to express my concerns. Glad your boy is alright .
Maybe switch your A and B lifts on squat day?
Whats your conditioning going to look like?
Im breaking one of my rules.
Just remember your main 4 lifts are your bread and butter lifts. Just make sure you don’t do like I’ve seen some do on this site. Ive seen guys who end up with way to much assistance work while doing 531.
Cav and dday - Son #2 is doing fine. By giving him a cast, the doctor really just weaponize the little delinquant. Consider the arms race in my household escalated.
Dogg, i ASKED for advice. I’m glad you offered it. Rest assured, the other sets aren’t as much work as they seem. I was actually done early today. I promise, as Wendler is my witness, I’m focusing on the money lifts
Joe, switching actually sounds like a good idea. i’m going to try both and see how it goes. And as for conditioning work… what’s that? Kidding. I’ll maybe do an hour a week.
DJ - 4 days lifting, 1 day on steady state work, probably spin class.
Brett - the diet is OVER! I did backslide a bit, as I was expecting, and lost some sharpness, but overall I’ve stabilized relatively fat free. I would dearly loved to have gone hard for another month and gotten all ripped up for the beach, but quite honestly I don’t think my wife was gonna support it. It’s probably for the best because in the past 12 months I’ve been dieting for about 4 months. TOO MUCH!
I like the program you have set out, its very similar to mine, If possible I would add chins to every pushing movement and 1 - 2 back off sets to your main lift of the day (weight would be whatever your first set was x 1-2 sets) at times I feel depending on what week your on your not getting enough work in on the main exercise thats why recommend the backoff sets. For MP for example I tend to always do 2 sets of 10 reps in the 135- 155 range.
Also I see no direct rear delt work, face pulls, or db rear raises SS with side laterals on the MP day possibly?
[quote]bulldog9899 wrote:
Im breaking one of my rules.
Just remember your main 4 lifts are your bread and butter lifts. Just make sure you don’t do like I’ve seen some do on this site. Ive seen guys who end up with way to much assistance work while doing 531.[/quote]
x2 I’m prone to this my self. So much so that I gave my self a “volume day” to get it out of my system.
[quote]Canada_K wrote:
Well, I finished off my deload week Sunday. I was a little stressed out because I had in my head I wanted to take another run at a modified 531 starting on Monday, but I hadn’t laid out the program yet. I’m one of those people that doesn’t like to “free-form” things when I lift. I like to print off 3 months worth of workout sheets in advance and not think about it again.
Well, my kids decided to have fun exploring some of th ehouses under construction in the next neighborhood and son #2 took a belly flop from the 2nd floor and broke his wrist. We got to the ER at 10pm and as of right now (6:15 am) there’s still no end in sight. So I had plenty of time to cook up my next program.
The reason I’m not upset about the wait is because the doctors were busy all night trying to save another little boy’s life. I guess we’re lucky. My guy is in a comfy bed and they gave him the really good meds.
Time to go, they’re going to yank and cast his wrist.[/quote]
Belated sorry,
Hope it heals quickly and to point it is just an interesting story!
[quote]Canada_K wrote:
Dogg, i ASKED for advice. I’m glad you offered it. Rest assured, the other sets aren’t as much work as they seem. I was actually done early today. I promise, as Wendler is my witness, I’m focusing on the money lifts
[/quote]
I know you asked for advice. I just don’t feel comfortable giving out to often. It just one of my oddities.
But you would be surprised at all the extra shit people Ive seen have added to a 531 template. This is no lie I seen in a post were a guy on bench day had added 3-4 extra exercises for his chest alone . This added a extra 20 sets on top of his bench sets. Then was bitching he wasn’t seeing any progress. Go figure.
There is only one thing that I will advise you on. I say this with 100% confidence is…That you need to add a Dew rag.
My son met somebody interesting today. The jackass tried to sell him a do-rag.
This was my first week re-doing 531. It feels good to be on a progression, but dammit it also feels really good to be doing 10 rep sets. It’s been awhile, and not only do my joints like it, it’s awesome getting that lactic acid burn and wicked blood rush.
Wednesday
531 MP - 5x85, 5x100, 8x110
A1 bb shrugs - 13x185, 10x225, 10x245, 10x245
A2 side laterals - 9x30, 8x30, 8x30, 8x30
Decline pushups - 30, 20
B1 1-arm db press - 12x30, 12x30, 12x30
B2 leg raises - 10, 10, 8
plates pinches and rear delt extensions for fun
Thursday
531 Deadlift - 5x205, 5x235, 8x255
A1 DB rows - 16x55, 10x70, 8x70, 8x70
A2 good mornings - 8x95, 8x95, 8x95, 8x95
pullups - 12, 10, 9, 8
B1 rollouts - 10, 8, 9
B2 db curls - 11x40, 10x45, 10x45
Saturday
531 Bench Press - 5x135, 5x155, 12x175
A1 Incline db press - 8x70, 8x70, 8x70, 8x70
HS rows - 12x90, 9x140, 9x140, 8x145
Crossovers - 12x50, 12x50, 12x50
B1 Flat flyes - 10x30, 11x30, 10x35
B2 side planks - 45s, 45s, 30s
So I’m taking the first week kinda free and easy, getting back into the groove of high-rep stuff, and re-acquainting myself with what i can lift in these rep ranges. the family is holidaying in the Rocky Mountains for the Canada Day long weekend. Here’s the view I wa spondering earlier this evening.
Oh. My. God. What a view.
So does the bulldog belong to the other person?
Did you buy one? What can I say .Bulldogs just attracts all the ladies 
How did you get the ice tea to stay in the glass?(haha)
Awesome view, awesome work and awesome smile!
Whats Canada Day?